• Wed 10OCT 2018
    16 Comments
    Grip It and Rip It
    Melanie & Colleen McQuaid

    Grip It and Rip It

    This Friday Night!

    Partner O-Course WOD & Social @ 6:00pm

    Clear your calendar and plan to attend! Let’s get a huge crew out for some fun! Sign up in Zen Planner <Here>.

     

    Strength/Prep

    Hang Power Clean

    Build to a heavy set of 3 reps

     

    WOD

    Grip It and Rip It

    3 Rounds

    21/15 Calorie Row

    9 Hang Power Cleans (155/105)
    15 Toes to Bar
    21 Burpee Box Jumps (24/20)

     

    Extra

    Dips & Doubles
    AMRAP 5

    3-6-9-12-15…

    Ring Dips

    *25 Double Unders after each set.

16Comments
  • Posted by Dave Frise on October 10, 2018 at 12:01 pm

    WOD: 21:34 – scaled hang cleans to 135#

    Reply
  • Posted by Troy on October 10, 2018 at 1:08 pm

    Strength – 205

    Wod – 15:58. Rx

    Reply
  • Posted by Jamie M on October 10, 2018 at 1:20 pm

    Strength – Hang Cleans – worked up to 3x 145#

    WOD- 17:06 w/115#.

    Did T2B first round, Knee raises 2nd/3rd.

    Reply
  • Posted by Sean Greene on October 10, 2018 at 1:43 pm

    Hang cleans, 3 x 135, 1 x 155 … stopped due to pain in right elbow joint.

    WOD: 17:57, scaled to toes to post, 105# HPC and 20" box for burpees.

    Reply
  • Posted by Coach Shanny on October 10, 2018 at 1:47 pm

    16:13
    75#

    Extra: Done

    Reply
  • Posted by Tom on October 10, 2018 at 5:15 pm

    strength 3 at 155
    wod with 105 on bar
    21 cal row

    Reply
  • Posted by Tom on October 10, 2018 at 5:16 pm

    hang cleans
    toes to bar
    burpee box jumps
    19:10

    Reply
  • Posted by Best on October 10, 2018 at 5:23 pm

    Wod ~ 21:05 Rx

    Burpee box jumps … barf

    Reply
  • Posted by Jeff on October 10, 2018 at 5:24 pm

    1:00pm Solo

    #rebuildwod
    3 Rounds:
    15 Calorie Row
    9 Hang Power Cleans (95#)
    15 Toes to Bar
    21 Jumps to a 45# Plate

    Time = 12:52

    Reply
  • Posted by Denis on October 10, 2018 at 5:45 pm

    Wod – 15:57 @ 135#

    Reply
  • Posted by Sophie Goguen on October 10, 2018 at 5:46 pm

    Strength: Build to 135#

    WOD: 13:55

    85# for Hang power clean

    Reply
  • Posted by Myles on October 10, 2018 at 7:10 pm

    Strength: worked up to 155#
    WOD: Grip it and Rip it @ 115#
    19:05
    Injured left wrist – slow going with all the movements

    Reply
  • Posted by Terry V. on October 10, 2018 at 9:57 pm

    Strength/Prep
    Hang Power Clean
    Build to a heavy set of 3 reps
    135-155-175-195
     
    WOD
    Grip It and Rip It
    3 Rounds
    21/15 Calorie Row
    9 Hang Power Cleans (155/105)
    15 Toes to Bar
    21 Burpee Box Jumps (24/20)

    Score: 18:06 Rx’d

    Thanks coach Jeff P. That was tough.

    Reply
  • Posted by Marty on October 10, 2018 at 11:04 pm

    WOD
    3 Rounds
    21 Calorie Row
    9 Hang Power Cleans (135)
    15 Toes to Bar
    21 Burpee Box Jumps (24)

    Time – 17:50

    Great class Coach Remi!!!!

    Reply
  • Posted by Frankie Boucher on October 11, 2018 at 12:25 am

    WOD: "Grip it & Rip it"
    3 rounds of:
    15 cal row
    9 hang power cleans = 75 lbs
    15 knee raises
    21 burpees box jump
    Time: 15:45
    Tks coach Jeff P

    Reply
  • Posted by Chris A. on October 11, 2018 at 11:47 pm

    WOD
    Grip It and Rip It
    3 Rounds
    21/15 Calorie Row
    9 Hang Power Cleans (155/105)
    15 Toes to Bar
    21 Burpee Box Jumps (24/20)
    *16.46 @ 135*

    Reply

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